These Exercises are for core activation, stability and mobility. Core exercises can be performed daily.

Glute Bridge

Important to remember while performing the glute bridge is to engage your core.  Think about pressing your low back into the floor, then initiate the upward movement with your glutes (buttock). Great for developing and strengthening glutes and abdominals for core stability. Pause each rep in the up position for 5-10 seconds for 10-20 reps 2-3 sets.

Quadruped

Start on your hands and knees.   Reach out with your opposite arm and leg keeping your spine neutral (do not bend, arch, or twist).  Return to the starting position. If reaching with both your arm and leg is too difficult, you may just reach out with your arm then switch and kick back with your leg. Keep the reps nice and controlled, and do not fly through this exercise. This exercise is great for posture and balance and reinforces core stabilization.

Cat-Camel

Start on all fours. Press and round the spine upwards. Pause for 5 seconds.  Release this position downward increasing the arch in the low back, pushing your hips back(starting position).

Prone Superman

Cable Hip Flexions

Pelvic Tilts

Cobra

 Standing Hip Hinge

Active Frog Prone

Sitting Thoracic and Cervical Extension

Sway Back Ankle Squeezes